Wednesday, August 29, 2012

Winning and Rest periods



Thanks to Great Escape winner <post spoiler alert... perhaps it should have read "spoiler notificaiton">, Meat House and Rest Period Extraordinaire, Paul for his latest Facebook Tag about GTS...

"I always have a blast working out along side the Game Time Strength crew. If you're ready to get off the elliptical and actually get stronger while hanging with some great people, I can't recommend Jason and his team enough."

Sunday, August 26, 2012

taking minimalism to the maximimum



We are a few weeks out from our next meet.  The other day I was chatting with one of my athletes and had mentioned this experiment I did last year... figured I'd bring this post out of the archives.

2010 Deadlift training cycle 11 total working reps.

I made this after taking over a year off from competing or training any powerlifting movements and losing about 35 lbs in the process. I decided to get back in the swing of things and do a competition with a client of mine.  Since I was working so much and took a year to refocus on improving my movement patterns and build my business, I experimented with the absolute bare minimum I could do to prepare for a competition. I specified the rational and a couple thoughts on the training cycle in the link provided.

I honestly did no other heavy lifting than what you saw in this video. I want you to pay attention to how light I took it the 1st 5 weeks of the training cycle (compared to the end)... the last 3 weeks started getting a bit heavier. The week before looked really heavy and was a mega grind, and the pattern started breaking down a bit. De-loaded for a week, came into competition at a 10 on the nervous system scale and blew it out of the water.

I guess the point is, don't worry if your entire training cycle doesn't align exactly the way you want it to, what matters is coming in on that competition day, well rested, making sure your nervous system is at a 10 out of 10, setting realistic goals/expectations, and ready to showcase your hard work.  If you exceed those goals awesome, that's an added bonus!

Saturday, August 25, 2012

Great People...


GTS Deadlifting Joy



Received a really cool Facebook tag on a post from 700+ bench specialist Dennis Reneau this morning...  

Walked in to 4 Star Gym last night into a deadlift storm given by Jason Kelske of GTS (Game Time Strength). Got to see something that I have not seen in a while - "Joy" on a lifters face as he smashed one PR after another.  
I wish I had a camera or a bottle to capture the moment because as we become elite lifters - we forget about those little advancements and what they truly mean and instead chase the end-game. Onward upward.
Preparing for our next USPA Deadlift Competition in Long Beach on Sunday Sept 16th.  I'm so excited that we have so many people willing to go out of their comfort zone and showcase their hard work. It's amazing the confidence and strength you gain when you improve how you move and function while having fun in the process!

Big thanks to all of the GTS Bros for bringing their all to each training session and making our job so much fun!

Friday, August 24, 2012

Just Show Up


Fresh post and video from GTS Coach Joe Buys... Just Show Up

Plus a first view of the new GTS Nike Golf Hat... coming soon!



GRISTLE!

Linda hiking Mammoth






Saw this picture on one of our athlete's facebook profiles the other day... This is a photo of GTS Athlete, Linda hiking Mammoth this past weekend... She's redefining what women can look like in their late 50's!

Congrats Linda!  Moving better, getting strong, and looking great in the process!

Thursday, August 23, 2012

Never underestimate your body



EXTREMELY inspirational story of a man that was told he could barely walk and re-habilitated himself and lost 140 lbs in the process.

Never underestimate what the human body is capable of!

Thanks for sharing this Dennis!


Gyms You Need to Visit - 4 Star Gym GTS



Big congrats to 4 Star Gym (Four Star Gym) for making Sean Hyson's list of Gyms You Need To Visit!

A humble 1000 square foot Strength Gym, with a 40+ year history, located in the heart of downtown El Segundo, CA.  It his home to 100's of lifters and competitive strength athletes.

If you train on your own, it is a great place to implement any program from Mark Rippetoe's Starting Strength, Dan John, Jim Wendler's 5-3-1, Louie Simon's Conjugate Method from West Side, Pavel's Power to the People, etc.

If you would like to be a part of a strength community, Game Time Strength (GTS) offers a customizable strength training program, that emphasizes correct patterning in all of the core lifts, increased strength, competition cycle management, management over all of your yearly progressions, weights, conditioning, etc.

For more information reach out to info@gametimestrength.com OR mgoff.4stargym@gmail.com!

Thursday, August 16, 2012

Competition or being your best, choose one

Great Article from GTS Strength Coach Joe Buys... Competition or Being your best... choose one (via Dream Impossible)...


I love competing. I would much rather compete and come up short on the scoreboard, than win and have done virtually nothing for it. For the longest, I tried so hard to live with the "win at all cost" motto, I felt like I had to be a "winner." I do enjoy winning, but now I enjoy it as a by-product of BEING MY ABSOLUTE BEST, not just showing up "on top" when I look up at the scoreboard. 
Our society and culture seem to have really put a label on being number one; and as great as that can be, I feel we've fallen off the course of why we really need to do things.
If my goal is to have the strongest bench press possible and I pump iron in a gym with a bunch of kindergartners, I have a good shot of being the strongest one in the group (unless I'm working out with say...LeBron James' children). But does that make me the strongest I can be? Probably not. 
Often times, trying to win at something CAN bring out our best, but not always. Competition can aid in bringing out the best in us; but depending on who we're competing with, it may not always work that way. Therefore, it's SUPER IMPORTANT to DO THE BEST WE CAN in order TO BE THE BEST WITHIN EVERYTHING WE DO.
By all means, compete and ENJOY YOURSELF, but try not to use that as a scale of how far you've tapped in to your potential. You only know the answer to that from within. Dream Impossible.

Thursday, August 9, 2012

GTS athletes powerliftingwatch.com Lifter Rankings


Big Thanks to Dennis for compiling these numbers!

As of July 11, 2012...

Here is a snap shop of the GTS current lifter rankings on PowerLiftingWatch.com


All Time Lifter Rankings -- NOTE: These are the All Time 100 best performances from 2007 to the present, since the Powerlifting Watch Lifter Rankings began. There is no master's category for All Time Lifter Rankings, these are simply the best lifts all time regardless of age.

GTS All Time Ranked Lifters
Anna 123 OPEN Women's Single-Ply Deadlift - Rank #46 - 319 pounds 6/29/2012
Anna 132 OPEN Women's Single-Ply Deadlift - Rank #48 - 330 pounds 3/24/2012
Anna 132 OPEN Women's RAW Deadlift - Rank #72 - 297 pounds 11/30/2011

Karen 132 OPEN Women's Single-Ply Deadlift - Rank #62 - 325 pounds 6/29/2012

Tatiana 148 OPEN Women's Single-Ply Deadlift - Rank #66 - 358 pounds 1/28/2012

Jason 198 OPEN Men's Single-Ply Deadlift - Rank #39 - 672 pounds 6/29/2012
Jason 220 OPEN Men's Single-Ply Deadlift - Rank #14 - 716 pounds 11/14/2009
Jason 220 OPEN Men's Single-Ply Full Power - Rank #61 - 1763 pounds 11/14/2009

Current Lifter Rankings OPEN -- NOTE: The are the current rankings for the top 50 men and top 20 women. Only lifts made in the last 12 months are used for the current lifter rankings.

GTS Currently Ranked OPEN Lifters
Anna 123 OPEN Women's Single-Ply Deadlift - Rank #7 - 319 pounds 6/29/2012
Anna 132 OPEN Women's Single-Ply Deadlift - Rank #12 - 330 pounds 3/24/2012

Karen 132 OPEN Women's Single-Ply Deadlift - Rank #14 - 325 pounds 6/29/2012

Jason 198 OPEN Men's Single-Ply Deadlift - Rank #39 - 672 pounds 6/29/2012

Current Lifter Rankings MASTERS -- NOTE: The are the current rankings for the top 30 master men and top 20 master women. Only lifts made in the last 12 months are used for the current lifter rankings.

GTS Currently Ranked MASTERS Lifters
Karen 132 MASTERS Women's Single-Ply Deadlift - Rank #5 - 325 pounds 6/29/2012
Karen 132 MASTERS Women's Raw Bench Press - Rank #10 - 138 pounds 6/29/2012
Karen 148 MASTERS Women's Single-Ply Deadlift - Rank #14 - 308 pounds 3/24/2012

Nancy 132 MASTERS Women's Single-Ply Deadlift - Rank #20 - 242 pounds 1/28/2012



USPA Records currently held by GTS Athletes

Big thanks to Dennis for compiling these results...

As of July 11th 2012 here are the current records held by GTS Athletes...


State Records Currently Held by GTS Athletes

Anna 123 Women's OPEN Single-Ply Deadlift - 319 pounds 7/1/2012
Anna 132 Women's OPEN Raw Deadlift - 297.62 pounds 12/4/2011

Tauline 132 Women's Master's 40-44 Raw Deadlift 188 pounds 7/1/2012

Conny 132 Women's Master's 40-44 Single-Ply Deadlift 203.9 pounds 7/1/2011

Karen 132 Women's OPEN Raw Bench Press 138 pounds 7/1/2012
Karen 132 Women's Master's 50-54 Raw Bench Press 138 pounds 7/1/2012
Karen 132 Women's Master's 50-54 Single-Ply Deadlift 325 pounds 7/1/2012
Karen 148 Women's Master's 50-54 Raw Bench Press 132.28 pounds 3/25/2012
Karen 148 Women's Master's 50-54 Single-Ply Deadlift 308 pounds 3/25/2012

Tatiana 148 Women's OPEN Single-Ply Deadlift 358.2 1/29/2012

Linda 148 Women's Master's 55-59 Raw Deadlift 264 pounds 7/1/2012

Bruce 181 Men's Master's 45-49 Single-Ply Deadlift 341.7 pounds 7/1/2012

Dennis 198 Men's Master's 45-49 Single-Ply Deadlift 479.5 pounds 7/1/2012

Hunter 275 Men's Junior's 20-23 Raw Deadlift 451.94 pounds 3/25/2012

American Records Currently Held by GTS Athletes

Karen 132 Women's Master's 50-54 Raw Bench Press 138 pounds 7/1/2012
Karen 132 Women's Master's 50-54 Single-Ply Deadlift 325 pounds 7/1/2012
Karen 148 Women's Master's 50-54 Single-Ply Deadlift 308 pounds 3/25/2012

Linda 148 Women's Master's 55-59 Raw Deadlift 264 pounds 7/1/2012

Bruce 181 Men's Master's 45-49 Single-Ply Deadlift 341.7 pounds 7/1/2012

World Records Currently Held by GTS Athletes

Anna 132 Women's OPEN Raw Deadlift - 297.62 pounds 12/4/2011

Karen 132 Women's Master's 50-54 Raw Bench Press 138 pounds 7/1/2012
Karen 132 Women's Master's 50-54 Single-Ply Deadlift 325 pounds 7/1/2012

Linda 148 Women's Master's 55-59 Raw Deadlift 264 pounds 7/1/2012

Saturday, August 4, 2012

Welcome to 4 Star Gym...


Or should I say 4 Power Rack Gym... 1000 square feet... 4 Power Racks. 8 Squat stations. 8 pull up stations. Welcome to 4 Star Gym...

It's Game Time.